Raquel ~Total Beauty and Fitness

I was going through a box of sheets and pillow cases shoved into the back of my closet this morning when I found at the bottom of that box some old VHS videos that somehow got stored in the box. What do I discover? My old Raquel Welch yoga video! I was so excited that I actually squealed because I thought it was long gone. However, our VHS player is what is long gone so there’s no way to play it. I jumped on Amazon to see if I could buy a DVD, but they didn’t have anything. Then I Googled it and found the YouTube video…Yay!

This video came out in 1984 when I was in acting school in NYC. I used to do it everyday, sometimes twice a day…religiously! I was attending dance classes in NY as well as the required movement classes at school and was extremely flexible. I have a few yoga DVDs on my shelf, but they never inspired me the way this one did.

I haven’t done it in a long time and really can’t tell you why I stopped. Well, I think maybe I can since I’m mulling it over. It just may be that this video turns me on because it TURNS ME ON! It’s not an attraction to Raquel that I feel, but the way she oozes a confidence and seductiveness that I would like to possess. I used to feel so sexy after doing this video. All my other friends were doing Jane Fonda, but Raquel was my girl! She’s sexy, curvy, strong, kittenish, and campy.

I think during the years when my sexuality started shutting down my desire to do anything sensual shut down with it. I remember putting this video on only twice a week and then once a week and then…never. I was a total hottie and should have been proud of myself, but it brought me too much attention and that attention made me nervous because I didn’t know how to handle it. Well, I do now and I’m proud of me! I will start again TODAY and enjoy my sensual ride. Maybe I’ll even do the video naked with my smartballs, and possibly my butt plug, nicely inserted. Why the hell not? I want to own who I am and how I feel. By the way, I believe it was the exercises in this video that gave me a teeny-tiny waist so I’m going to go back at it with a fervor because summer will be here soon.

Love you, Raquel. I hope to look like you when I’m your age because you’re timeless!

Sensation Play

I just LOVE sensation play and there are so many wonderful and fun options available. One just needs to have a little imagination and some patience because sensation, whether you’re adding or modify sensations or denying sensations, is best practiced slowly and carefully in order for the submissive to have a thorough experience. It’s a delicious feeling to be tortured in such a way.

I have searched the world-wide-web to see if I could find any site or anyone that uses my favorite form of sensation play and came up absolutely empty-handed. There’s not a hint of it out there! Could I actually be a pioneer in the BDSM community? Can I ask such a bold question? Hell, yeah, of course I can. Yay, me!

I have combined one of my favorite skin-exfoliating/cellulite-minimizing/skin-tightening/cell-renewing/get the blood circulating/toxin-eliminating/immune system-building/Cleopatra probably used this ‘ish techniques with BDSM play! I’m so happy I’m doing a little happy dance right now. Come on, do it with me. Do a little happy dance in your seat. Life is fun…Yay, you!

Do you know what this is?

It’s a DRY BRUSH and it’s one of my all-time favorite items.
This is a must-have in your toy box.

You can find dry brushes at any health food store and at most major retailers, like Target or Amazon.com and they’re inexpensive ($8.00-$15.00 average), which is good because you may need to buy one every six weeks or so, depending on how often you use it. A dry brush MUST have natural bristles (sisal, bamboo, vegetable fiber, or soft boar). Make sure you get one with a long handle in order to reach all areas of your body (when using it on yourself) and that it also has a detachable head with a strap for your Dom’s hand when he uses it on you. You never use synthetic bristles so don’t cheap out and think you can get away with a Dollar Store special. Nothing but the best for your skin.

There are many benefits to dry brushing so my advice is for the ladies (and gentlemen because you need to look good too) to incorporate dry brushing into your daily routine (5 times a week is optimal) and then for Doms to incorporate dry brushing into at least one play session a month because it’s a wonderful way to arouse and pamper her at the same time, especially if she’s been a good girl and deserves a reward.

An entire dry brushing session takes only 10 minutes, if you’re doing it before a shower or bath, and probably 15 minutes if you’re using it during sensation play. I will be detailing instructions for using your lovely dry brush both ways.

Some health information first:

Lymph is a part of our body’s immune system and is made of white blood cells called lymphocytes and the interstitial fluid that bathe our cells, bringing our cells nutrients and removing their waste. Our skin plays a vital role in ridding our bodies of toxins and impurities. Dry brushing is one of the best techniques to open up the pores of the skin, and to stimulate and detoxify the lymphatic system. Our circulatory system has its own pump (our heart) to move blood through our bodies but our lymphatic system does not and it primarily relies on our movement to assist it. Typically, the more active we are physically the better condition our lymphatic systems will be.

  • Skin is the largest body organ you have. In the average adult it covers about 3000 square inches and weighs around six pounds, which is nearly twice the weight of the human brain or liver.
  • The skin receives about one third of the blood that circulates through the body.
  • The skin can regenerate and repair itself under most conditions, but it does need good building blocks to help with this task.
  • Our skin is the first agent that comes in contact with the outside world and protects our bodies, as much as it can, from chemicals and bacteria. Skin is slightly acidic to kill off bad bacteria and prevent it from entering our body.
  • The skin is also responsible for dissipation of sweat and allows secretion. Sweat brings out toxins from our body which end up on our skin. As such, skin is responsible for ¼ of the body’s detoxification each day. That amounts to about 2 lbs of waste acids daily, most of it through sweat glands.
  • The skin is also known as our third kidney due to its responsibility to get rid of toxins in our body, with the lungs being known as the second kidney.

  • Our skin is the last to receive nutrients in the body, yet the first to show signs of imbalance or deficiency.

Lymphatic System

Dry brushing helps exfoliate and invigorate our skin. It increases our blood supply to the area bringing with it nourishment and oxygen. Dry brushing will not only help increase circulation and the elimination of toxins, but will also make a huge difference to the quality of your skin and it will look and feel healthier. Dry skin brushing improves the surface circulation of the skin and keeps the pores of the skin open, encouraging your body to discharge metabolic wastes.

Benefits of dry skin brushing (by no means exhaustive, but I’ve tried to be thorough for you, sweetie):

  • Stimulates the lymphatic system.
  • Cleans toxins from the lymphatic system.
  • Aids digestion.
  • Stimulates circulation.
  • Increases cell renewal.
  • Strengthens the immune system and a strong immune system helps fight off sickness and disease.
  • Stimulates the hormone and oil-producing glands.
  • Helps improves the function of the nervous system by stimulating nerve endings in the skin.
  • Helps muscle tone by stimulating the nerve endings which causes individual muscle fibers to activate and move.
  • Help prevent varicose veins.
  • Reduces the appearance of spider veins.
  • Excellent method for getting rid of ingrown hairs, body acne, and minimizing or eliminating keratosis pilaris.
  • Tightens the skin.
  • Removes dead skin layers and other debris collected in its pores.
  • Reduces the appearance of cellulite and stretch marks (up to five months to see change).
  • Please note, it is possible, after several days of dry brushing, to notice a gelatinous mucoid material in your stools. This is a normal sign and is a sign of your intestinal tract is renewing itself.

Before dry brushing please take note of the following precautions:

  • Always wash a brand new brush with very hot water and soap (natural soap only) with the bristles facing down so you don’t mash them and thoroughly air dry on a cotton towel in an open and sunny window before use.
  • A slight reddening of the skin, erythema, is normal as it is the blood circulation responding to the skin brushing.
  • Dry brushing does exfoliate skin, therefore regular washing of your brush (about one time per week) is essential to remove dead skin from the bristles.
  • If an allergic reaction occurs, stop brushing!
  • Never brush over active inflammation or infection, rashes, abrasions (like wounds, cuts, and scrapes), or during an active cancer state.
  • Do not brush over enlarged lymph nodes.
  • Do not brush on sunburned skin.
  • If pregnant seek a doctor’s advice first.

General rules of dry brushing:

  • ONLY DRY BRUSH DRY SKIN AND ONLY USE A DRY BRUSH – Do not wet the skin or the brush since it will not have the same effect and you will be stretching the skin.
  • Replace your dry brush as soon as you see the bristles wearing down a bit, which will depend on how often you dry brush and the amount of pressure you use. If you’re dry brushing five times a week you’re probably going to need a new one every six weeks.
  • Do not use a dry brush on your face. Some sites recommend an extra soft brush, but I say leave that area alone because it’s not worth the skin damage risk. You can always use a feather tickler on her face during dry brush sensation play.
  • Always stroke upward in one movement in order to direct the flow of lymph and toxins toward your heart.
  • Do not use a back and forth motion.
  • A circular motion is only for your arm pits and stomach.
  • Use firm but gentle strokes in a long sweeping motion repeated seven times. You may want to alternate light, medium, and firm strokes during sensation play, but please use caution and follow the proper technique and order.
  • Adjust pressure to comfort levels and for different parts of the body.
  • Always follow dry brushing with some form of hydrotherapy like a shower or bath. If using dry brushing during sensation play then take you can take a shower when you’re done playing entirely. It’s actually good to sweat after dry brushing and before a shower so go ahead a work it.

Steps of Dry Brushing in the order you absolutely have to do it! 

Always work from the left to right side of  the body. See the diagram below for the proper direction of brush strokes and follow the direction of the arrows.

1.  Feet:

  • Start at the soles of the left foot, stroke the brush from the toes to the heel and follow each brush stroke with an alternating soothing sweep of the other hand.
  • Continue on the top of the foot from the toes to the ankles and ending at Achilles tendon behind ankle.
  • Repeat on the right side.

2.  Hands and arms:

  • Start with the left hand and brush from wrists to fingertips.
  • Turn hand over and brush from fingertips (and in between fingers) to wrist and continue up the arm to the shoulder, working from inner to mid and to outer arm.
  • Finish brush strokes over the armpit, with light strokes in a small circular, clockwise direction, the brush does not leave the skin. The arm pits are very sensitive so follow proper technique, but enjoy the sensations.
  • Repeat on the right side.

3.  Legs and groin:

  • Starting with the left leg, continue upward brush strokes up the leg, moving from ankle to calf and shin, up to hamstrings and quadriceps, ensuring you cover the entire leg, up toward the lymph groin area.
  • Repeat on the right side.
  • Spread legs and sweep the brush from the back to the front on each side of the inner thigh joint/groin. You can have the time of your life here during sensation play. Your brush will absolutely need to be cleaned after play and please be especially careful to not get your brush wet in this location (maybe have a hand towel ready to pat dry first and during).

4.  Buttocks and back:

  • Move to the the left buttock. Starting at the top, brush down to the gluteal fold (where the buttock joins the leg) and sweep back again to the top.
  • Now from the base of the buttock,  sweep upward to outside of the left hip.
  • Once reaching the lower back, start your brush stroke from the left side of the base of the spine and sweep brush strokes up and out to the outside of the torso, all the way up to the left shoulder blade and finishing from the spine to over the shoulder.
  • Repeat the entire process on right side.
  • During sensation play you can stop and have some fun with the tush.

5.  Abdomen and torso:

  • Starting on the left side of the lower abdomen, hold the brush at the navel and brush stroke downward and toward the lymph groin area, and then from navel outward to hip joint and side of torso. Repeat on the right side.
  • Starting on the left side of the upper abdomen, hold the brush at the navel and brush stroke upward and outward from mid to outer torso, under the breast line.
  • Repeat the entire process on the right side.
  • Brush the entire abdominal area with a concentric circular brush stroke. Starting at the navel, move in small circular clockwise strokes, not leaving the skin, and gradually increasing the circular strokes until reaching the outer abdomen. Then work in anti-clockwise brush strokes from large to small until back at the navel.

6.  Neck, décolletage, and chest:

  • Starting on left side, hold the brush just above the breast line and brush upward to collarbone. Working from mid to outer décolletage. Repeat on the right side.
  • From the left side, at the base of the neck, brush very lightly up to the jaw line and curve down to the collarbone, the point at which the head and neck drain into the lymph nodes. Repeat on right side.
  • Brush the breasts very lightly, starting with the left breast and working the brush strokes from underneath the breast sweeping upward toward the nipple. Make your way around the entire breast in a clockwise circle. Repeat on the right side.
  • During sensation play you may want to very gently brush each nipple. Many sites do not recommend brushing the breasts and nipples, but this isn’t just any site. This is the perfect time to prepare the nipples for nipple clamps in any manner you prefer.


Additional sensation play information:

You may also want to invest in a stiffer bristle brush when you want to turn up the sensations in a specific area, namely feet, hands, and tush. A little light spanking with this will also bring about a nice flush.

Merben International Hard Texture Coconut Foot Dry Brush (as found on Amazon.com)


Once you have completed dry brushing, make sure you shower or bathe in order to wash away toxins that have been brought to the surface of the skin and to remove dead skin cells. Use a natural, moisturizing soap (no chemicals).

Always follow up with excellent, natural moisturizers. I like to first apply Aloe Vera Gel to all the areas that have been dry brushed because aloe helps heal the skin and it can penetrate deeper layers of the dermis. I also use organic Coconut Oil because it’s highly moisurizing and contains lauric acid, which will help your skin heal. Last, I use raw African Shea Butter on my feet, knees, elbows, and hands. Shea Butter is one of the best moisturizers for areas that can get very dry very fast. For all over moisture on an everyday basis, I use a lighter Shea Butter blend moisturizer called Everyday Shea that’s mixed with other natural moisturizers to keep my skin healthy and glowing.

everyday shea


I buy this with the vanilla scent. See, you can be vanilla.  Funny thing about vanilla, the scent of vanilla bean has been scientifically shown to attract and arouse men. Neurologist Alan Hirsch of the Smell and Taste Treatment and Research Foundation discovered that in mature men, vanilla was the most sexually arousing scent. I have used vanilla bean extract as a daily scent (you have to reapply it often) and it smells wonderful. Trust men, men notice! And cinnamon increases blood to the penis! There isn’t an cinnamon in this product, but isn’t that a great fact to know?


coconut oil


I love coconut oil. I eat 3 TBS a day because it is great for my thyroid and because it contains medium-chain fatty acids so it doesn’t get stored as fat. As a matter of fact, it helps you burn fat. It works wonders internally and externally, leaving your skin healthy and glowing. Only use organic pure extra virgin coconut oil. Also, it makes a fantastic lube and massage oil, but do not use it with condoms or any other latex or silicone product, like butt plugs. You’ll want a water-based lube for those items.



Shea Butter

This stuff will make your feet like a baby’s bottom! Extra tip, use a good quality pumice stone in the bath and then slather this on and put on a good pair of socks. Hours later your feet will be lovely. You can get this type of unrefined shea butter from local African stores or order from Amazon.


Real Aloe

We have personally done business with this company and were friends of the original owners so we give our absolute HIGHEST recommendation. This is the best aloe vera on the market, hands down. You can order directly from http://www.realaloeinc.com/ or from Amazon. Here’s a tip: as you’re getting ready to play, slather yourself with this aloe vera gel (gel, not juice) and let it absorb and dry. Give yourself extra time because your skin will need to be absolutely dry for dry brushing, BUT, aloe will bring a flush to your skin because it’s one of the best products for increasing circulation. Make sure you rub it between your legs because you’ll want to get the extra circulation going on there, too!

Happy Brushing!

Dry brush heart

Fear is the master at creating the illusion…

This came across my desk this morning and is so timely. Wise words from Brad Stevenson, who is a good friend of an old friend of mine (thanks, R):

“Fear is the master at creating the illusion that we believe we’ll lose something we have, or not get something we think we need or are entitled to. Shame is the great deceiver that tells so many people that they are flawed and that something is fundamentally wrong with them at the core of their being. “I believe these 2 toxins are woven into the fabric of the “Human Condition.”
I also believe that these core toxic energies carry destructive belief systems that create and perpetuate mistrust, dishonesty, resentment, hatred and blame. People will guard these beliefs with everything in their power as a way to not look bad”.

Consequently, it’s all too often that we experience in unhealthy relationships, the need to feel superior (masking a deep sense of inferiority) and project negative judgments, resentments and criticism onto others. Fear and shame are usually operating outside of the conscious scope of awareness, and are the driving forces that create poor relationships and personal upheaval and dissension.

They are also destructive forces within families as well. Living the THANKS® (Trustworthiness, Honesty, Amends, Neutrality, Kindness, and Surrender), paradigm is the antidote to these destructive forces of fear and shame, so long as they are used in a heartfelt manner.

Once you as a part of a relationship can fully understand your own underlying fear and shame, and can successfully utilize the principles in THANKS®, you will have much greater insight and understanding of the inner workings of your relationships. It will also increase your capacity for empathy and compassion which go a long way in the support of our family members, friends, and colleagues.”

Brad Stevenson MBA, PPDS
Personal & Professional Development Specialists
Post Traumatic Stress Disorder/ Combat Disorder specialist
Mens Issue Specialist
(The Power of THANKS®) Trustworthiness, Honesty, Amends, Neutrality, Kindness, Surrender, and Gratitude.

Sex is Like Food

Are you eating from the 4 major sex groups?

Here’s some really great advice from iVillage.com:

Let the Hot Sex Begin!

Sex is like food – we need variety to keep us interested and healthy. Imagine a sex-life pyramid containing four sex groups:

  • Intimacy-driven sex
  • Sex that engages our senses
  • Sex for the sake of feeling good
  • Fantasy sex that flexes our mind muscles

It is my philosophy that you should regularly be tapping into each of these groups for a healthy, balanced sex life. This idea will guide our program — each day’s assignment will draw from a different group, with the goal of giving you healthier, hotter and more frequent sex.

Of course, giving your relationship a boost takes time, and it takes two. Tell your partner that you’ve signed up for this Challenge, explain that you might have some new tricks up your sleeve this month, and certainly, ask your honey to sign up too! Also, set aside an hour each day to focus on your assignments.

Worried you can’t make time for sex, like so many other women who answered our survey? Follow these four easy steps:

1. Turn off the TV.

2. Close the computer.

3. Step away from the phone.

4. Turn and face your partner!Ahhh, there you are.

Now close your eyes, take a deep breath, and just do it – have sex, make love, get it on, whatever you do, do it tonight!

Please comment below and let us know your ideas for each of the sex groups on the sex-life pyramid.

Ladies, It’s OK To Pee In The Shower (Part Two)

Welcome to Part Two! I’m so excited to be writing today. I have so much to say that I hope will help a lot of women. Please share this information with every woman in your life. If you have not read Part One, please stop right here and read it. You need to know a little background before you can progress any further.

Let’s review: In Part One I gave you some of my background in dealing with urinary stress incontinence…yeah, peeing on myself. That may be your story or you may only pee just a wee little bit. Whatever the case, it’s not going to get better, and only get worse, unless you do something. How do I know it will be worse? Well, I worked in a nursing home as a nurse’s aid my Junior year of high school when I wanted to see if I would enjoy nursing (my mother is a nurse). Over 95% of the residents wore urinary pads (men, too) and I was the one who had to change them. It wasn’t pretty, the residents that were aware were highly embarrassed and I knew I wanted a better quality of life in my old age.

It doesn’t have to be that way.  You don’t have to let your body go to hell in a hand basket. Have you heard of this fabulous 75 year old woman, Ernestine Shepherd, who is a personal trainer, a competitive body builder, and a professional model? This woman is incredible and a real role model. Get this…she didn’t even start until she was 56 years old. She led a sedentary life and never did any exercise. How fabulous is that? You don’t have to put up with your body breaking down. I’m sure Ernestine doesn’t pee on herself. She says on her website that she doesn’t take any medications and doesn’t have any aches and pains. That’s what healthy living, eating right, exercise, and great sex will do for you. I don’t know if she has great sex, but she’s been married for 52 years to a supportive husband. Look at the shape she’s in! How can you not have great sex with a body like a 25 year old?

You know her husband, Collin, is a happy guy. Many women her age are plagued with osteoporosis, dementia, cardiovascular disease, diabetes, etc. So what do you say we minimize the risk so we not only achieve longevity, but a have a good time while we’re getting older and gaining wisdom? And having great sex…lots and lots and lots of great sex.

Back to your Pelvic Floor Muscles (PFM)…If you can’t jump up and down how are you going to work out and have great sex? Your PFMs are the backbone of your sexual response and a key to your overall good health. Having your entire pelvis in shape and aligned will do so much for your body. You’ll be able to fully participate in activities, exercise, and sports. And you’ll have great….fuck that….insanely awesome sex!

OK, Elle, we hear you, now shut up and give it to us. Here’s a summary of what we learned from the Mama Sweat interview with Katy Bowman:

1) Your PFM need to be like a trampoline, not a hammock, because the PFMs attach from the coccyx to the pubic bone, the closer these bony attachments get, the more slack in the PF.

2) A kegel attempts to strengthen the PF, but it really only continues to pull the sacrum inward promoting even more weakness, and more PF gripping.

3) The muscles that balance out the anterior pull on the sacrum are the glutes. A lack of glutes (having no butt) is what makes this group so much more susceptible to Pelvic Floor Disorder/Disfunction (PFD). Zero lumbar curvature (missing the little curve at the small of the back) is the most telling sign that the PF is beginning to weaken.

4) Deep, regular squats (pictured in the photos below) create the posterior pull on the sacrum. Peeing like this in the shower is great daily practice, as is relaxing the PF muscles to make sure that you’re not squeezing the bathroom muscle closers too tight. Just close them enough.

An easier way to say this is: Weak glutes + too many Kegels = PFD (Pelvic Floor Disorder)


The following are photos of the type of squats Katy calls hunter-gathering mama, which you’ll see women outside the western world doing all the time, but it’s really a birthing squat and it’s taught a lot in yoga classes. You have to stick your ass out when you do it so you get that little curve at the base of your spine. You know how to stick your ass out, right? It’s just like presenting your ass to your Sir. So stop tucking your hips under! Women are constantly being told this and it’s just wrong, wrong, wrong. It’s hard to find a photo of a woman in full squat with her ass out more so just keep that in mind when you’re in full squat and make sure you push that ass out more creating that lower back curve. Make sure you keep your heels on the ground and that your knees are over your ankles. If you need to hold onto something make sure you don’t grip it for dear life; it’s just for helping you balance. Try to do 5 sets of 10 of these each day. Pee in the shower like this 2x a day as well.

All over the world, 80-year olds drop down into this squat like it’s no big deal, because they have been doing it three times a day at minimum!  This information applies to anyone wanting to optimize low back, pelvic floor, and digestive system health.  If you haven’t fully flexed your knees and hips in some time, it’s best to start lying on your back, pulling your knees to your chest to “warm up” the joints.

So the above is Step One in the process. Immediately start incorporating the hunter-gathering mama squats into your daily routine and make them a part of your life for the rest of your life.

Now, let’s talk about your glutes. I’m going to let Katy speak for herself:

“The PF muscles run between the sacrum (the triangular bone at the base of the spine) and the pubic bone (the bottom-front of the pelvis). Ideally you want the PF to be long, supple, and taut, to generate long-term forces that hold up your organs, as well as have enough motor skill to open and close your bathroom muscles as needed. When the PF is too tight, it can pull the sacrum out of alignment, bringing it forward, into the bowl of the pelvis.  Bye-Bye strong PF muscles, Hello Pelvic Floor Hammock.Hammocks are for vacation and have not promoted the notion of long-term force generation for some time. 

The gluteal muscles (your butt!) keep the PF in check, preventing the sacrum from collapsing and provide leverage for the PF to contract. The secret to perfect pelvic floor tone is supple and strong glutes and PF muscles — not one stronger than the other.

Oh, and P.S. This goes for you too, Dudes. You have a pelvic floor too, and although your organs won’t prolapse or peek out of your vagina (vagina. vagina. vagina.  Anyone uncomfortable?), they will settle down onto your prostate. For your prostate, this is about as comfortable as being trapped underneath a large bookcase.

 The squatting exercise progression from You Don’t Know Squat  should be done a few times a day, even in a modified form, until the tension in the knees, hips, back, and feet allow you to settle in. Then, keep doing this bathroom squat on a “regular” basis. Get it?”

So now you have the above (the exercises in You Don’t Know Squat) as Step Two. Click on that link above for photos and instructions on how to do those exercises. And did you catch it, gentlemen? This could benefit you too. According to the Mayo Clinic, some evidence also exists that strengthening the PF can be advantageous to men with erectile dysfunction, or the inability to maintain an erection firm enough for intercourse. HA!!! Gotcha ya!!!

According to Livestrong.com, women who regularly perform PF exercises develop a stronger, thicker vaginal wall. Knowing how to control PFMs leads to keener vaginal sensation and enhanced sexual arousal. Women with toned pelvic floors might also be better able to experience orgasms…again, and again, and again, and again… [my emphasis, and a good one, too].

Step Three…crunches…yeah, they suck, too. If you have a problem with your PFMs (aka peeing on yourself) stop doing them immediately. Again, Katy says:

“It’s better to do transverse abdominal stabilizing exercises, like the plank, that will decrease any bearing down that sprains pelvic organ ligaments. Once you get yourself out of the weak and overcompensating PF tension cycle, you should feel like you have better bladder control within a few weeks. If you are already experiencing organ prolapse (it is way more common that people realize) you need to skip the run and switch to long, endurance walks (minimize G forces), and do your pelvic-aligning exercises every day–maybe even twice.”


According to my Sir, your hips need to be in alignment with your shoulders and ears (exactly like the fist picture). Start with the first plank and hold it for 10 seconds and do 3 sets, with 3 seconds rest in between. Move on to the bent arm side plank and do the same amount of sets and reps (make sure you do both sides). Move on to the next 2 planks and your abs and PF will be in shape and aligned within weeks. Sir has had his highly competitive athletes do these planks for years and the results are so much better than crunches. Sir has promised to give a tip each week with any modifications or additions. Your feedback is vitally important so write to us and let us know how you’re doing.

Finally, Step Four, but it’s important that you incorporate Step Four immediately. There are everyday things you can do to keep your PFMs in optimal shape. 1) If you have organ prolapse you must reduce your impact activities until you have better muscle strength. 2) Get out of wearing heels everyday. If you have a problem already heels will only exacerbate it. You can wear heels for special occasions or once in a while, but don’t wear them all day long. 3) Stay off the treadmill. There’s a link below with a simple physics lesson to tell you why. 4) Stop sitting on your sacrum. You need to learn how to sit properly. Again see the link.

4 Fast Fixes for Pelvic Floor Disorder

So there you have it! This is our (and Katy’s) Four Step Plan to get you to stop peeing on yourself and to help you get your PF in shape, start exercising again, and start enjoying sex. I wanted to “feel” more while having sex and I wanted to completely abandon myself, but I couldn’t do that when when I was out of alignment. All I can say is that it’s working, and I’ve “upped” my game even more over the last few weeks. I’m having the time of my life! You don’t have to feel defeated. If you feel old, be like Ernestine (and me) and get off your ass. Your ass has a much better use than sitting on it all day long.

Copyright © 2013 – by The Submission of Elle

Photos courtesy of Pinterest